Day to day

Social dancing of any kind will work, really.

Go for a walk. Make it part of your routine to always go for a walk after dinner. My parents do this, and they've found it extremely helpful in improving their physical fitness in an incremental way. Now they're going for hikes. Hikes!

Lift weights. Buy yourself a couple free weights. Do a set of a different exercise every time you get up from the chair. Do squats every time you get up from the chair.

Tiny changes like these really can add up. I don't workout, per se, but I lift for about ten to fifteen minutes a day and do other bodyweight exercises. They're scattered throughout my day, as that helps break up the time I spend sitting when I'm at home.

 

Start tomorrow morning. Write down everything you eat and drink. Every single thing. Use a note pad app in your phone or carry a pocket notebook, but make sure you do it.

After one week post it here and let us help you break things down.



Something to think about, a lot of people kill their weight loss as much by what they drink as what they eat.

 

Make sure you are as specific as you can be.

Instead of 'sweet tea', put '32oz of raspberry flavored sweet tea'.
Instead of 'beer', put '4 12oz Bud Lights'.
Instead of 'hamburgers', '2 6oz burgers made with 80/20 ground beef, 2 white buns, 2 slices American cheese, 2 slices tomato, teaspoon of mustard'.

It may sound like a lot of work, but really it will be 30-90 seconds for each meal, and all the small details count. Stupid stuff like using mayo over mustard, drinking a Coke instead of a water, or having a fried chicken thigh over a skinless/boneless chicken breast add up fast.

And I say this as someone who knows all this stuff and still struggles with making the right choices because so much that is bad for you tastes SO good!

 

MyFitnessPal is an easy app to use, and it syncs to the web, so you can access it from a computer as well as a smartphone.

 

Make sure you're getting enough fiber in your diet. It's filling and it's good for you. Also, watch out for hidden sources of sugar. Processed foods that claim to be low in fat are often higher in sugar to compensate; bread, spaghetti sauce, salad dressings, and peanut butter can all have extra sugar hiding in them. Just eliminating some of these foods can help. As I said above, little changes do add up. Swap the chips or pretzels with cut-up vegetables and hummus (more fiber) or edamame (more fiber). Some other swaps: brown rice instead of white rice, whole wheat pasta instead of regular, whole wheat bread instead of white.

Also, six hours of sleep may be making things worse. Sleep deprivation can contribute to weight gain.

 

For me, it's about finding what sticks to my ribs and will keep me full. Personally, that's a balance of protein and fiber, but that varies for some people. I would really advise anyone against eating toast or cereal only for breakfast, especially if either are not really whole grain; there should be a significant amount of fiber in the grain piece. Steel-cut oatmeal is fine. Crispbread with some cream cheese, regular cheese, or nut butter is fine. Eggs and toast, fine.

Personally, I go for eggs and Morningstar Farms sausages, my Super Smoothie (see the keto thread for the recipe), or almonds on the mornings I have to get up so early that breakfast sound unappetizing.

Some of my relatives just recently started a new diet and discovered the beauty of protein for breakfast. They'd been living on toast for years and wondering what the deal was.

 

I'm 6.2 and 270...need to lose myself.

For me, the bane is volume and carbs.
I'll get into a mood and I'll eat. If I'm stressed, I eat.

I don't know about you...but when I'm occupied with something, I don't eat as much. (Spring coming helps too, Winter doesn't)
I prefer a sports hobby...something you don't even know you're doing...and losing.

I'd also look into if you're not sleeping enough...I had the same problem. Larger men sometimes have trouble breathing during the night.
Also stress can do it too...even if you're doing everything right...stress will keep it on you...and your skin won't be elastic enough either.

Personally, I find simply just cutting my volume in half helps.
6 inch instead of foot long. Just the burger, not the fries. No sodas. One helping, not two.
It's just when I'm stressed, I go back into volume mode.

But when it's Spring & Summer...and I'm back into my karate classes...it just fades away, I don't even know it.
The famed "hot mama" did kick boxing. (great for stress too.)

 

BTW...reserve some time on the weekend, Sat & Sun.
You're not at work...and 2 days a week is better than nothing.

You can even do it later in the afternoon or evening when you've rested from the week and got all your chores out of the way.
Actually I like it, because it's quiet at the gym.